Recent reflections in the mirror were quite horrifying and a plan to workout – walking and running- has been hatched.

A leg injury and relapse with the injury has resulted in some ugly weight gain and a matching reduction in strength and fitness. I have also felt sluggish and had some challenges moving during the work day. I am an longer physically energetic and active.

My knees have some history from earlier team sports injuries but they have done well with running, but this injury put me on my butt and the knees no longer had as much activity and use and the additional weight placed a lot of stress on them

I have long been a an of the daily run and hope to get back to that. Of course my run is actually a combo of Walk-Run as promoted by (Olympian) Jeff Galloway in his books and now websites . In the world of fitness and calorie burning- walking roughly equals running….the biggest difference is that running usually burns more calories faster….much like driving the same F-150 pickup truck burns more gas when driving 65 mph v. 42mph.

I have a target weight goal that will take a long term plan with careful and smart eating combined with safe exercise and a reasonable expectation of the timing for the results

Some quickly found articles and posts on the topic. Lots of good stuff…..

The following list has been separated and categorized in rough groups. I have also added avocados since i forgot in the original post. I have also categorized it as veggie AND fruit since it is easily used in savory and sweet dishes to help with pain and discomfort.

The first suggestion I have is to find a few good cookbooks and food/recipe websites. Maybe I will do a cookbook list in a future post. Avoid older books with lots of creamy sauces, salt and fatty food recipes. Newer recipes and those written by and/or promoted by athletes, health “gurus” and MD’s with cardio specialty.

VEGETABLES:

GREEN LEAFY VEGETABLES,

BOK CHOY (THE BRASSICAS) / Broccoli

CELERY ,

BEETS,

Avocado

FRUITS:
BLUEBERRIES ,

PINEAPPLE ,

Avocado

FISH:

SALMON ,

NUTS:

WALNUTS,

OILS AND SEEDS AND HERBS:

COCONUT OIL,

CHIA SEEDS / FLAXSEED,

TURMERIC / GINGER

The first question or thought do you want cooked food or raw? Salads or main dishes ? Drinks/dressings/spreads?

Snacks/lunches to carry?

SOME EXAMPLES-

Broccoli and garlic can be blended raw and made into a delicious and nutritious PESTO to put on whole grain noodles, or other veggies/bread.

Avocado and blueberries and a tiny bit of ground ginger can be combined with some chia seeds(that have been soaked in filtered water) and mix completely and store in fridge for a few hours to serve as DELICIOUS pudding that is loaded with a nearly completely nutritious snack or side dish.

Salmon can be served with celery and greens, cooked in coconut oil and with a light crust of ground flaxseed. With a delicious pineapple and walnut (blended ) sauce.

Turmeric and ginger are delicious flavorings that will( peer reviewed studies) reduce inflammation in the joints and systemic concerns as well. They can be purchased as the fresh “root” and used in chunks or small dice or chopped or shredded. It may also be purchased in dry/ powder form. Turmeric is also widely available in Curry formulations for tremendous recipes( using many of the foods listed above plus other great veggies.

I am not going to spend a lot of time on salads but EAT YOUR GREENS!!

One key trait that many of these foods ( and many other lists of GREAT FOODS) is fiber. I have been doing a lot of reading and concluded that a diet hat includes 30 -40 grams of fiber from foods is essential for health, weight control and probably inflammation. cup of broccoli, bok choy and a big serving of dark greens will add up to 10-15 grams….celery and beets will add 3-8 more grams, walnuts a gram or 2 and a serving each or flaxseed/chia will bring the total to 24-26 grams. grab and apple and an orange or a banana and the daily 30 grams is reached easily.

The produce drawer (aisle in market) is the first spot in your refrigerator (or shopping trip) when fighting inflammation. Fruits and vegetables are rich in antioxidants that restore cellular health, as well as anti-inflammatory flavonoids.

Dark greens are especially loaded with THE GOODIES necessary for comfort and health.

BOK CHOY (THE BRASSICAS)

Bok choi /choy ( and all of the brassicas ) are loaded with anti-oxidant nutrients and anti-inflammatory compounds.

CELERY

Celery and celery seeds are loaded with nutrients and especially potassium.

BEETS

The deep color of beets is an instant indicator of the nutritional value contained within

beet nutritional benefits include cell repair and providing high levels of inflammation-fighting potassium and magnesium. The presence of magnesium helps the body process calcium for use in strengthening and repair.

Broccoli is high in both potassium and magnesium, and its antioxidants are particularly potent anti-inflammatory substances as well.

BLUEBERRIES

One antioxidant in particular stands out as an especially strong anti-inflammatory, and that’s quercetin . Found in citrus, olive oil and dark-colored berries, quercetin is a flavonoid (a beneficial substance /phytonutrient that’s prevalent in fresh produce) that fights inflammation and even cancer

PINEAPPLE

The wonder in pineapple is bromelain, a digestive enzyme that’s one of the benefits of pineapple.

It helps regulate the immune response that usually creates unwanted inflammation.

The benefits of pineapple are due to its high supply of vitamin C, vitamin B1, potassium and manganese, in addition to other special antioxidants that help prevent disease formation.

SALMON

Salmon has been praised for its healthful benefits for many years. Fish oil has been sold for years.

It is one of the best sources of Omega 3 fatty acids. Research shows that omega-3 fatty acids reduce inflammation and may help lower risk of chronic diseases, such as heart disease, cancer and arthritis.

WALNUTS

Walnuts add proper oils/fats, protein and nutrients and have been indicated for help in relief of several body challenges, in addition to inflammation.

COCONUT OIL

Virgin coconut oil has been indicated as useful for reduction in inflammatory (especially arthritis) response in the body (as well as several other uses)

CHIS SEEDS

Fatty acids found in nature are more balanced (Omega 3 and 6) have an exceptional ability to control / reduce /reverse inflammation and oxidative stress.

I recent leg injury (a biggie with surgery and hardware installed – sounds like a Car) stopped my from running and most exercise for a considerable time and ow I am ready to start back “on the road”.

My legs feel funny and have made me a little bit “concerned” about the pressure road work may have on them. I have decided the best plan of action is to act like a newbie and go out easily and carefully- forget previous feelings and actions, at least for a while, and build up a solid base and get in shape.

I don’t just need to get my heart and lungs in shape- I need to test and strengthen the new “leg” and clear my head of concerns.

I will start with a 2-3 month plan that consists mostly of walking 30 then 60 and blending some 90 minutes efforts on a daily basis. The plan will eventually include a blend of walking and running to increase the intensity and physical benefit.

This recipe uses both solid and blended foods together to create a delicious meal that also has a range of consistencies. Broccoli and almonds mixed with the coconut milk, veg stock and lemon is such an amazing flavour as well as an incredible source of goodness! Lemons might be small but they are often referred to as powerhouses thanks to the high nutrient count within. Just one squeeze of lemon juice is enough to provide your body with a dose of phytonutrients and antioxidants! Lemon juice is also known to be healing with antibiotic effects. The almonds, which you will have to pre-soak before you get started, also contain a selection of antioxidants as well as a multitude of vitamins and minerals. Almonds are also a fantastic source of mono-unsaturated fatty acids which are essential for keeping LDL cholesterol levels down!

Well this one escaped me and got published when I hit the wrong button on the ipad…..not all that intuitive…

The focus of this post is proper use of food ( and avoidance of some) to eliminate, limit and reduce inflammation in the body. The specific focus will be pain in joints that interferes with life activities or prevents complete enjoyment.

Many foods and food groups have been indicated as causes of discomfort and inflammation.

They include: dairy, nightshade fruits/vegetables, gluten containing products, sugar, GMO processed foods and a few others that pop up from time to time.

A few points from personal experimentation-

A) eliminate all dairy from HUMAN diet( many studies show links to discomfort and pain throughout the body . My personal experience is that general body inflammation reduced dramatically and some specific pain sites disappeared.

B) Sugar- plain processed sugar- added or included in processed drinks and foods is a major trigger and fuel source for painful body.

C) Gluten removal / reduction has shown some results but no negative side effects- this is step has not become permanet or complete at this time.

There are a few things noticed on the positive–proactive side as well-

1) Drinking plenty of clean-filtered- water, up to a gallon a day in warm months has a great impact of general well being.

2) daily diets that include a preponderance of raw fruits and vegetables have given the most energy and the best “FEELING” from head to toe. {includes: comfort vs. discomfort, energy, attitude, demeanor…}

3) Exercise adds to the good feeling AND THE GOOD FEEL HELPS ME EXERCISE…A PERPETUAL MOTION MACHINE o f fitness and health

The following are a few stories and posts found that I have read and gotten useful information from .